CrossFit Martha's Vineyard

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Teams of 3
30 min AMRAP
60 Calorie Row
50 Pull-Ups
40 Power Cleans
30 Thrusters

Round 1 - 95/65
Round 2 - 115/85
Round 3 - 135/95
Round 4 155/105
Round 5 - 175/115

Option 2:
75/55 calorie Bike
150' Walking Lunge
75 Sit-Ups
150' Walking Lunge
75/55 Calorie Bike

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
Teams of 2
30 min AMRAP
5 Burpee Box Jumps
10 Slamballs
15 Synchronized Air Squats 

*Athlete 1 does 5 bbj's and 10 Slamballs then both do 15 squats together then athlete 2 does 5 bbj's and 10 slamballs then they both do 15 squats..*

Option 2:
3 Rounds
1:00 Plank
20 Alternating V-Ups
1:00 Wall Sit
20 Squats
1:00 Hanging Tuck hold
20 Hanging Alternate Leg Raises (video)

Wholesale cost for RPM ropes is $49 + tax (usually 65)
Here are the color options:

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1 :
16 min AMRAP
21/15 Calorie Bike
12 KB Swings (70/53)
2 Rope Climbs (sub 6 rope pulls)

*masks will be required during rope climbs*

Option 2:
Cash-in: 1k Row
2 Rounds
75 Bench Leg Lifts (video)
50 DB Bench Press (35/25)
25 Bench Y-T-A Raises (video)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Today, 9/16, we celebrate 7 years at our 114 Cook Road location! Should we celebrate by doing 7 mins of burpees?!?!?!

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
5 min AMRAP
Buy-in: 700m Row
7 Squat Cleans (95/65)
25 Double-Unders
rest 5 mins
5 min AMRAP
Buy-in: 500m Row
5 Squat Cleans (115/85)
25 Double-Unders
rest 5 mins
5 min AMRAP
Buy-in:300m Row
3 Squat Cleans (135/95)
25 Double-Unders

Option 2:
5 MB Squat Lunges (30/20)
50m Farmer's Carry (50/35)
10 MB Squat Lunges
100m Farmer's Carry
15 MB Squat Lunges
150m Farmer's Carry
20 MB Squat Lunges
200m Farmer's Carry
25 MB Squat Lunges
250m Farmer's Carry
30 MB Squat Lunges
300m Farmer's Carry

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
A. 5 Sets
1 Push Press
2 Push Jerks

B. 21 - 15 - 9
Push Jerks (135/95)(115/85)
Lateral Bar Burpees

Option 2:
3 Rounds
10 Strict Press (65/45)(45/35)
10 Good Mornings
200m Run
20 Push Press
20 Sumo Deadlift High Pull
400m Run

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
20 min AMRAP
50 Wallballs
40/30 Calorie Bikes
30 Toes2Bar
20 DB Snatches (70/50)

Option 2:
20 min AMRAP
20 Single Arm Thrusters (35/20)
20 DB Turkish Sit-Ups
20 Single DB Power Cleans
20/15 Calorie Row

*all reps are totals aka 10 on each side, weight is "light" aka go fast*

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
Teams of 3
800m SB Run
80/60 Calorie Row
80 Box Jump Overs
80 OHS
80 Hang Power Snatches
80 OHS
80 Box Jump Overs
80/60 Calorie Row
800m SB Run

Option 2:
A. Strict Press x 1

B. 10 min ladder
3 Strict Press (75/55), 100m Run
6 Strict Press, 100m Run
9 Strict Press, 100m Run

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

WOD:
Option 1:
A. Tempo Deadlifts 
5 seconds up, 5 seconds down
build to a moderate single

B. For time
18/12 Calorie Bike, 25 sit-ups, 2 Deadlifts (275/185)(185/135)
18/12 Calorie Bike, 25 sit-ups, 4 Deadlifts
18/12 Calorie Bike, 25 sit-ups, 6 Deadlifts
18/12 Calorie Bike, 25 sit-ups, 8 Deadlifts
18/12 Calorie Bike, 25 sit-ups, 10 Deadlifts

Option 2:
3 Rounds
500m Row
50 Sit-ups
25 Deadlifts (135/95)

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

A new beginner cycle is starting Tuesday and Thursday at 6:45pm and will run every Tuesday and Thursday for the rest of the month. Email Sara at crossfitmv@gmail.com to reserve your spot! This class time will also be an open gym time for any members needing to squeeze in a wod.

WOD:
Option 1:
800m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
600m Run
15 Pull-Ups
30 Push-Ups
45 Air Squats
400m Run
10 Pull-ups
20 Push-Ups
30 Air Squats
200m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats


Option 2:
4 Rounds
15 MB Knee Tucks (on box, 10/6lbs)
30 Lateral Step Overs
15 Seated DB Press (35/20)
directly into
4 Rounds
200m Run
15 Push-Ups

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

A new beginner cycle is starting Tuesday and Thursday at 6:45pm and will run every Tuesday and Thursday for the rest of the month. Email Sara at crossfitmv@gmail.com to reserve your spot! This class time will also be an open gym time for any members needing to squeeze in a wod.

WOD:
Option 1:
A. 3 Position Power Snatch
*build to a heavy complex*
*floor, knee, hang*

B. 3 min AMRAP
7/5 calorie Bike
12 Power Snatches (95/65)
rest 3 mins
3 min AMRAP
7/5 Calorie Bie
8 Power Snatches (115/85)
rest 3 mins
3 min AMRAP
7/5 Calorie Bike
4 Power Snatches (135/95)

Option 2:
A. Bench Press x 1
then 85% x max reps and 75% x max reps

B. 5 Rounds
20 High hang Power snatches (empty bar)
20 Reverse Lunges 
20 Bent over Barbell Rows